Sunday

16
Sep

Sunday

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17)

Warm-up

Warm-up (No Measure)

AMRAP x 3 MINUTES

:30 Easy/Mod Bike

6/6 Single Arm KB Deadlift

10 Alt. Dead Bugs

-Rest :30 b/t AMRAPs-

AMRAP x 3 MINUTES

:30 Mod/Hard Bike

6/6 Single Arm Russian KB Swings

10 Alt. Bird Dogs

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 24 MINUTES

20/15 Cal Bike

30 Russian KB Swing (70/53)|(53/35)

40 Sit-Ups

50m Single Arm KB Suitcase Carry*

*Switch Arms at 25m. If you drop KB at any point during the 50m, perform 3 Burpees then continue the walk.

(Score is Rounds + Reps)

KG KB: (32/24)|(24/16)

Partner Workout Option

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 26 MINUTES*

40/30 Cal Bike

60 Russian KB Swings (70/53)|(53/35)

80 Sit-Ups

*P1 works, while P2 holds KB any way above the waist. KB is used by P1 during the swings, P2 will hold a plank. Split work as needed. If the KB touches the floor at any time in the workout, both partners perform 5 synchronized Burpees.

(Score is Rounds + Reps)

KG KB: (32/24)|(24/16)

Post-Workout Strength

Metcon (No Measure)

2-3 SETS

15 Glute Bridge-Ups + :30 Glute Bridge Hold

10/10 Banded RNT Split Squats*

-Rest as Needed b/t Sets-

*No Additional Weight.

(No Measure)